Bajra (Pearl Millet) Kheer is a traditional Indian dessert made from pearl millet, milk, and natural sweeteners. This healthy and wholesome dish is packed with essential nutrients and is perfect for people looking for a gluten-free and fiber-rich dessert. In this blog, we will explore how to make Bajra Kheer along with its nutritional benefits.
Ingredients for Bajra Kheer
- 1/2 cup Bajra (Pearl Millet)
- 3 cups Milk (Full Cream or Plant-based)
- 1/2 cup Jaggery or Sugar
- 1/4 tsp Cardamom Powder
- 10-12 Cashews and Almonds (chopped)
- 1 tbsp Raisins
- 2 tbsp Ghee (Clarified Butter) (optional)
- 1 cup Water
Step-by-Step Recipe to Make Bajra Kheer
Step 1: Soak and Cook the Bajra
- Rinse the bajra thoroughly and soak it in water for 4-6 hours or overnight for better digestion.
- Drain the water and cook the soaked bajra in a pressure cooker with 1 cup of water for 3-4 whistles or until soft.
Step 2: Prepare the Milk Base
- In a heavy-bottomed pan, heat the milk and bring it to a boil.
- Add the cooked bajra to the milk and let it simmer on a low flame for 10-15 minutes while stirring occasionally.
Step 3: Sweeten the Kheer
- Add jaggery or sugar and stir well until it dissolves completely.
- Ensure that you add jaggery only after turning off the flame to prevent milk from curdling.
Step 4: Garnish and Serve
- Add cardamom powder, chopped nuts, and raisins.
- Mix well and cook for another 2-3 minutes.
- Serve warm or chilled.
Nutritional Information of Bajra Kheer
Bajra is highly nutritious and provides several health benefits. Here’s a breakdown of the nutritional value per 100g of Bajra Kheer:
| Nutrient | Amount (Approx.) |
|---|---|
| Calories | 280 kcal |
| Carbohydrates | 50g |
| Protein | 8g |
| Fat | 7g |
| Fiber | 5g |
| Calcium | 130mg |
| Iron | 4mg |
| Magnesium | 45mg |
Health Benefits of Bajra Kheer
- Rich in Fiber: Aids digestion and promotes gut health.
- Good for Heart Health: Helps regulate cholesterol levels.
- Diabetes-Friendly: Bajra has a low glycemic index, making it a good choice for diabetics.
- Gluten-Free: Suitable for individuals with gluten intolerance.
- Energy Booster: Provides sustained energy due to complex carbohydrates.
- Bone Health: High calcium and magnesium content support bone strength.
Bajra Kheer is a perfect combination of taste and nutrition. Whether you are looking for a healthy dessert or a nutrient-dense meal addition, this recipe is a must-try. It is easy to prepare and offers numerous health benefits.
Have you tried making Bajra Kheer before? Share your experience in the comments!
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